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  6. Porridge vs. Sunflower seeds

Porridge vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are porridge and sunflower seeds different?

  • Sunflower seeds have more vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, manganese, magnesium, folate, and vitamin B3 than porridge.
  • Daily need coverage for vitamin E for sunflower seeds is 234% higher.
  • Sunflower seeds have a lower glycemic index (20) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Porridge vs Sunflower seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +11.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +6400%
Contains more PotassiumPotassium +3931.3%
Contains more IronIron +40.4%
Contains more CopperCopper +4400%
Contains more ZincZinc +3746.2%
Contains more PhosphorusPhosphorus +4300%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1792.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +175750%
Contains more Vitamin B1Vitamin B1 +2590.9%
Contains more Vitamin B2Vitamin B2 +1320%
Contains more Vitamin B3Vitamin B3 +1502.9%
Contains more Vitamin B5Vitamin B5 +1491.5%
Contains more Vitamin B6Vitamin B6 +10246.2%
Contains more FolateFolate +1791.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Sunflower seeds DV% diff.
Vitamin E 0.02mg 35.17mg 234%
Copper 0.04mg 1.8mg 196%
Polyunsaturated fat 0.114g 23.137g 153%
Vitamin B1 0.055mg 1.48mg 119%
Vitamin B6 0.013mg 1.345mg 102%
Phosphorus 15mg 660mg 92%
Selenium 2.8µg 53µg 91%
Manganese 0mg 1.95mg 85%
Fats 0.21g 51.46g 79%
Magnesium 5mg 325mg 76%
Folate 12µg 227µg 54%
Vitamin B3 0.52mg 8.335mg 49%
Monounsaturated fat 0.028g 18.528g 46%
Zinc 0.13mg 5mg 44%
Protein 1.44g 20.78g 39%
Fiber 0.5g 8.6g 32%
Calories 50kcal 584kcal 27%
Vitamin B2 0.025mg 0.355mg 25%
Vitamin B5 0.071mg 1.13mg 21%
Saturated fat 0.033g 4.455g 20%
Iron 3.74mg 5.25mg 19%
Potassium 16mg 645mg 19%
Choline 55.1mg 10%
Carbs 10.52g 20g 3%
Vitamin C 0mg 1.4mg 2%
Calcium 87mg 78mg 1%
Net carbs 10.02g 11.4g N/A
Sugar 0.03g 2.62g N/A
Sodium 6mg 9mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.02mg 0.348mg 0%
Threonine 0.045mg 0.928mg 0%
Isoleucine 0.063mg 1.139mg 0%
Leucine 0.11mg 1.659mg 0%
Lysine 0.037mg 0.937mg 0%
Methionine 0.027mg 0.494mg 0%
Phenylalanine 0.078mg 1.169mg 0%
Valine 0.07mg 1.315mg 0%
Histidine 0.033mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1752.2%
Contains more ProteinProtein +1343.1%
Contains more FatsFats +24404.8%
Contains more CarbsCarbs +90.1%
Contains more OtherOther +1277.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +66071.4%
Contains more Poly. FatPolyunsaturated fat +20195.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.